Tag: Punisher

Lucky 7 posted for a lovely RVA morning at LHES.  It went like this..

Warmup mosey around to northeast corner of the school.  Partner up for partner carries across to Boulevard, run down Boulevard to Laburnum, wheelbarrows down Laburnum to first big tree and run up Monticello.  Repeato x2 with partners switching as needed on the carries and wheelbarrows.

Plank fun then mosey to southeast wall of the school for more fun.  Keep partners with one partner running around the school while the other executes AMRAP of 4 burpees, 4 WWII and 4 merkins, flapjack with an additional 2 reps added after each rotation.

At 6:08 the PAX began Mary with flutter kicks, American Hammers, scissors, WWII sit-ups and Johnny Cash impressions during an extended elbow plank.

NMM:  Strong work today by all, but I go back and forth on the partner carry loop.  The PAX gets so stretched out that there is rarely anyone to heckle other than your partner, and you don’t want them to drop you “by accident.”  Offshore and YHC experimented with various versions of the fireman’s carry with Offshore’s last, inverted version being the scariest ride in the park.  It remains unknown if Splinter and Swirly did a repeat of the “spider stomp” so perfectly executed the last time partner carries were utilized.

Flipper did thank the Q, but he wasn’t specific about the reason.  It must be the winning smile and positivity.

Seven joined The Punisher on a brisk mid-May morning to get a good start on the week.

The Thang:

Jog around parking lot. Warm up – Don Qs, Slow bending Squats, SSH, Box Cutters

Partner up.

One partner plank one arm high, other lap around school, repeat

One Partner legs 6 inches off ground, other lap around school, repeat

One partner balls to the wall, other lap around parking lot, repeat

Curb crawls – line up on opposite sides, partners take turns increasing increments of merkins by 1 up to 20.

One partner holds chin above pull-up bar, other runs to school and back, repeat two times

Mosey to picnic tables, round 1 – 30 dips and 30 WWII sit-ups, round 2 – 10 Bulgarian squats each leg, 25 flutter two-count. Lunge towards flag until everyone finishes.

COT:

Good showing guys, was noted that the James River run had a kickoff this morning which may have pulled a few of the running crowd from The Punisher. The idea of this workout was drawn from Toga’s partner workout a few weeks ago, the essence being to push yourself as your partner holds a difficult core strengthening exercise. As was declared, if one of the PAX failed to hold the position during the workout, everyone would be subjected to an additional punishment follow up exercise.  It is duly noted that no additional workouts were dished out, YHC himself failed the pullup routine and well, the curb crawls were suspect at best. Maybe it was just a mind game to incentivize the PAX to not fail, or maybe YHC noticed the allotted time was elapsing. Though Offshore did note that it couldn’t seem likely the punishment was as tolling as the initial exercise itself. TBD.

Great speed shown by Offshore and Hardywood, who donned actual sneakers today to ‘keep us on our toes’.  YHC learned Swirly lifts weights on his day off to keep his beach bod in check. His tenacity is remarkable.

Normal workouts this week. Wednesday’s mid-month fellowship event will be the run near Honey-do.

-Singer

5 posted for a glorious RVA morning at the Punisher.  It went something like this:

Mosey to northeast corner for 10 merkins (Note: The PAX was told that merkins and burpees had to be chest to the deck for the entire workout.)  Line up at the soccer field for circuit fun:

• 50% to other end, 10 merkins, backwards run back, flutters kicks
• 75%, 20 2 count flutter kicks, backwards run back, toe touches
• AYG, 10 burpees, backwards run back, LBCs
• Partner carry down and back, 20 WWII sit-ups
• Wheelbarrow down, power skip/jump (yeah, I know) back, plank fun
• Repeato x3

Mosey to playground for 8 pull-ups and 10 Bulgarian squats per leg, repeato x3, Freddy till all done

Mosey to flag for American Hammers, Scissors, single leg APDs

NMM:  There was little mumble chatter throughout this little jaunt around LHE, and that’s always a good sign.  This was not the original workout YHC planned, but they rarely happen the exact way you intend.  Splinter rolled in and gave us an odd number, so the PAX needed to modify.  Splinter unknowingly saved everyone from something that YHC will save for another day.

Great work today!

Some items of note:

• Splinter and Swirly took a spill during partner carries.  It looked like someone stepped on a spider with long legs and arms everywhere.
• YHC learned that the fireman’s carry is not the swiss army knife of partner carries.  Doing more squats would likely help with that.
• Two more spots open for the BRR
• Exploratory committee formed for 9/24 Wintergreen Spartan Race, see Toga

 

A PAX of 11 posted for the May 2nd episode of #ThePunisheRVA.  It happened like this:

Jog across the front lawn of Holton School for the startup COP – 20 x Don Quixotes, Imperial Walkers, and Imaginary Jump Ropes along with 15 x Arm Circles (both small and large, forward and reverse).

Mosey to the concrete pad in the front parking lot for a try at the 13 Acres Baker’s Dozen.  Thirteen exercises in this order:  Merkins, Box Cutters, Squats, Carolina Dry Docks, LBCs, Back Lunges, Wide Merkins, Hello Dollies, Alternating Lunges, Close Merkins, Flutter Kicks, 180 Jumps, and Crab Cakes.  Start with 13 reps of the first exercise and follow with 7 for each of the remaining exercises.  Round 2 – the 13 reps move to the second exercise with 7 of the other exercises.  Repeat, chasing the 13 reps through the rotation.  Called a couple of audibles, including halting the rotation as we were running out of time.

Remained at the concrete circle for some stretching – Child’s Pose, Cobra, and Downward Dog along with a little bit of Planking.

Mosey to ShovelFlag for COT.

Moleskin:

Days of rain = wet ground – we stuck to the concrete – you’re welcome.

May 2nd was Wedding Singer’s birthday – still has years of “hate” left.  Also the birthdate of the singer named above – YHC is betting this reference is unmatched in other F3 posts.

Eight redwoods posted at #Punisher this morning for Tabata (a/k/a “Chiabatta”) gloom. YHC arrived a few short minutes before 0530, planted a shovel flag, and commenced the Q. This is how it went down, more or less:

COP near SF:
30x SSH
10x Merkins
20x Don Quiotes
20x Imperial Walkers
20x Hillbillies

Mosey to south corner of parking lot near Laburnum Ave. for COP:
25x long slow squats
Chiabatta Merkins

Mosey to wooded lawn southeast of school:
Chiabatta Squats

Mosey to end wall on south wing of school:
Chiabatta Wall Kicks

Mosey to grassy area near south wing of school:
Chiabatta Alternating Single Leg Alabama Prom Dates

Mosey to small soccer field on northeast quadrant of AO:
Chiabatta Alternating Bearcrawls / Crawlbears

Chiabatta Alternating Side-plank Dips

Chiabatta Alternating Crabwalks / Walkcrabs

Mosey back to SF.

COT (Bleeder with prayer)

Moleskin:

Tabatas are my LOML’s favorite workout. Her upcoming birthday inspired me to throw out the unbroken set of Chiabattas.

I crossed town this morning to workout with the city-dwellers. It was good to see folks that I had not seen in a while. Although the new AO’s are great, they do spread us around.

Apparently, people find my Hillbillies entertaining. It is good to be gifted at something. Thank you DNA!

I was too busy trying to keep the Tabata timing on track to pay much attention to this morning’s mumble chatter or to who excelled. I did note that 3 or 4 on the PAX are playing in a golf tournament today. Good luck with that! (My hope is to never swing another goof club). I also noted that Bleeder continues to possess a super-human ability to bearcrawl.

Great job this morning!

Jville

PS — Who has Q at #NoToll tomorrow? Viral?

1 Peter 3:8

8 got their week started at the Punisher.

Warm-up COP

Mosey to picnic area for Bulgarian squats, xfit merkins, and tuck jumps: repeato x3

Mosey to playground for burpee pull-ups and sort of Freddy Mercury #NameMe on a bench: repeato x3

Mosey North side of school for “Don’t Leave Your Partner Hangin”
1. Partner1 BttW while Partner2 executes 30 flutter kicks: x3
2. P1 Holds Pull-up while P2 runs to school: x3
3. P1 runs while P2 starts xfit merkins: team must complete 60
4. P1 runs while P2 starts burpees: team must complete 50

Mosey to South side of school for Mary: full extensions, in and outs, leg raises and American Hammers

NMM: Bleeder asked YHC if he was Q. When answered in the affirmative there was no response. Not sure how to take that. Lab Rat then rolled in with a new haircut.., but wait, he just hadn’t put his Buff on #Product Placement. Discussion of LR and EF Hutton’s gang affiliation ensued. Mumble chatter was fairly light, and YHC took that as a good sign.

Strong work by the PAX with no countdowns!

8 regular RVA pax got their week started right st the Punisher. 50 degrees and clear, perfect spring weather for a beatdown. It went dow like this:

COP – 30 SSH, 24 Merkins, 20 FMs, 20 DQS

The Thang – Mosey to benches. 25 Dips, 20 Step ups – single leg. Repeato and switch legs.

Mosey to Basketball court. In honor of the 12th hole at the Masters the PAX played it F3 style. 12 exercises , 3 times down the court.

1st shot – merkins, 2nd shot PENALTY – Burpees, 3rd shot WWII situps, 4th PENALTY Burpees, 5th shot CDDs, 6th shot LBCs, 7th shot Tuck Jumps.

Mosey to front of school. B2W, 5 Donkey Kicks, repeato increasing DKs by 5 up to 20. Run to street 20 merkins, back to wall 20 DKs. Repeato. ROF Flutterkicks.

Mosey to Flag to bear crawl parking lot, per Goldberg request. Audible half way, spring back to flag. COT

NM

First of all Fudd arrived at Holton with time to spare, still last of the PAX but with 1 whole min to spare. Upon arrival Goldberg asked YHC if the beatdown would consist of bear crawling the parking lot. It was not planned but YHC was glad to get that in at the end.

Recreating Speith’s 12th hole meltdown smoke the PAX. Most got the idea and Fudd only had a handful of questions. The 3 sets of 12 burpees as the 2 penalty strokes hurt.

Donkey Kicks coupled with B2W dizzied the PAX but got some good core work in. The bear crawl the loop was excessive, glad we audible or else Swirly would still be out there.

Announcements – Federal Taxes are due April 18th, not 4/15 for those procrastinator out ther (toga)

 

 

Never mind the road block, 9 strong made it to the shovel flag this morning to start this week off with a bang.  Here is what transpired:

COP (all excersizes IC)

Split jumps X20
Copperhead squats X20
Arm circles X10 little X5 big. Reverso
Dive bomber X10
LBC X30

THANG:

Burpee suicides X3

Triple check version 1 (4 rounds)
-Step ups
-Release merkins X20
-Incline prom dates (audibled to cross leg lifts after 2 rounds)

Triple check version 2 (3 rounds)

-Wall squats

-various abs (recommended: flutter kicks, rosalitas, american hammer)

-run the loop

Fire Drill

5 minutes of Mary:

-dying cockroach X20 IC

-LBC X30 IC (led my Mr. Rogers)

-Carolina Dry Docks X20 OYO

NMS

Welcome back to Conspiracy, who LIFO’d in during COP.  YHC had never met Conspiracy, so was a little nervous about him being an FNG.  Seeing as how YHC just stumbled thru disclaimer for practice, that kind of monkey wrench could send this train whirling off the tracks.  Anywho, glad to have you back, and really glad to meet you.

Thanks to Toga for the mumblechatter at YHC’s expense.  It’s good to feel the love, brother.  There might have been a shot or two from Splinter as well, but YHC was trying to figure out next excersize too much to remember.

YHC was going to do a round of burpee shuffle, but after reading Dogpile BB he decided to go with fire drill instead to avert yet another Siwrly sponsored mutiny.  Sometimes it’s easier to go with the flow, although combining the smoker that is “fire drill” with easy just dont fly.  That excersize is rough.

YHC just finished reading “Freed to Lead” over vacation, and was trying to incorporate some of the tactics outlined there into his Q.  A standout quote was “if you cant do it, dont Q it” which ruined a couple planned items this morning after he was smoked after the first triple check (YHC’s arms were not going to make it thru curb crawls).  YHC still feels that he is “leading” from the back of the pack, so thanks for putting up with him this morning.

Announcements

Lots of new AO’s out there, so more Q’s are needed.  YHC is proof that anyone can do it.  It’s all about cracking out of that comfort zone.

There is a half marathon trail run at Riverrock on May 22.  Although not an official #CSAP (yet), there are at least a couple of the pax that are planning on competing (Lab Rat is signed up).  Also, on May 20th evening there is a 5k mud run, May 21 morning a 10k trail run.  Riverrock is the RVA’s premier outdoors event.

See TYA or Wedding Singer regarding Earth Day 5k, competitive mosey wave.

AYE!

Lab Rat

At least 7 Faithful posted for a monday morning punisher beatdown (since YHC did not post until now, I cannot say for sure how many….if I missed you please let me know). Theme for the day was 03 28 19 63, TYA’S entrance into the world.

The Thang:

3 burpees (modified slaughter starter…much easier than 20). Mosey to front corner of the School. 3 more burpees, 28 plank jacks, 19 side straddle hops, and 63 LBC’s. Mosey to next corner of school. Four corners for the rest of the workout. First corner 3 burpees, second corner 28 Lt Dan’s, third corner 19 Merkins, and fourth corner 63 little baby crunches. Repeato until told to stop. Mosey back to shovel flag. 3 more burpees for good luck

Naked Moleskin

Great to be able to lead on my 53rd birthday. Truly an honor to be part of this group and quite humbling to be given the opportunity to lead. It is a blessing that after 53 years on this earth that I am alive and able to exercise my mind and body in the gloom when ever I choose with this great group of guys. If I had been born in a different time, I would likely not be able to be out there…I am thankful for every additional day I get to be out there.

Pretty simple workout today. Only one COP and a four corners. Easy for an old man to remember. Sometimes, however, the simplest workouts are the hardest. Trying to run after 28 LT. Dan’s was a challenge.

I also picked the workout today because I was behind on my miles for the monthly challenge of 100 miles. We got 3+ miles in today to help with the goal. Sorry to Bleeder for the run heavy workout. Not very accommodating to a great friend.

See you back out there in the gloom. Hoping to Q on number 54 and forward.

TYA